Sure, occasionally “should” can be helpful. It can help us focus on our priorities. For example, if I want to complete another half-marathon this year, I’ll need to train. But telling myself I should run doesn’t always motivate me to hit the pavement. Perhaps there are better ways to encourage myself.

Psychologist Patrea O’Donoghue says one of the problems with “should” is that it puts a negative slant on things. Even things we want to do can lose their appeal if we throw “should” into the mix. “It’s got that negative heaviness to it that I think counterbalances any positive element that we’re going to get from it,” she says.

This negative impact often stems from obligation. “Anything that follows ‘should’ has probably come from outside us,” says Patrea. Whether from family, culture or other outside influences, we often internalise these obligations and associate them with being “good”. By that logic, we can perceive ourselves as “bad” if we don’t do these things. And generalising our behaviours into judgements about being good or bad is unhelpful, unproductive and unkind.

So, how do we turn should-ing around and move towards self-compassion?

Recognising the “shoulds”

The first step is awareness: how many times a day do you think or say, “I should”? Many of us would have no idea. Mindfulness or meditation, with periods of silence, is one method Patrea recommends for hearing the inner chatter and recognising what we’re telling ourselves. Another is to recruit someone we trust, and ask them to gently nudge us when we drop “should” into a conversation (or similar terms such as “must” or “have to”).

Stopping “should” in its tracks

Once we’ve identified the “should-ing”, we can begin to address it. Breaking the habit might be tricky, but Patrea has some practical ideas, such as writing down “I should” and putting a line through the words to declare a should-free zone. It’s also useful to identify whose voice is behind the “should”, and whether it aligns with your values. One way to do this is to ask yourself, “Why should I?” If this brings up a sense of obligation or pressure, and doesn’t gel with your priorities, then perhaps you could reconsider its importance. But if it’s something you really want, Patrea suggests swapping “I should” for a more positively framed expression such as “I gratefully do” or “I willingly do” — and perhaps even sticking those new words up on the fridge. See how that changes your perspective.

Separating being from doing

When we think of what we should be doing, we’re often inadvertently saying that what we are doing is wrong, says Patrea. “And often when we say, ‘What I am doing is wrong,’ we then translate that to ‘I am wrong — as a person.’” Instead of the inner point-scoring of defining ourselves by our actions, the aim is to connect with ourselves without judgement. “To just be, without doing, is a wonderful way to start,” Patrea suggests.

Being our own best friend

Self-compassion is about “treating yourself like you would your best friend,” says Patrea. This means being kind, showing understanding instead of judgement when things go wrong, and spending quality time with yourself.

Allowing ourselves simply to be, just as we are and without judgement, can be a challenge if we’re used to “should-ing” ourselves into action. But maybe we should try.

Stephanie Cantrill is a Melbourne-based freelance writer with a background in healthcare and the community sector. If she completes a half-marathon this year, it will be because she wants to and not because she should.

The post Turning ‘Should’ into Self-compassion appeared first on Being Magazine.

While it may seem to be simply another fad food, studies show that it really does pack a serious health punch — and has a sacred lineage that puts it next to godliness.

And considering that respondents in a 1997 study by American psychologist Harold Yuker variously described chocolate as “awesome, calming, dangerous, delectable, erotic, heavenly, intoxicating, irresistible, mysterious, non-nutritious, satiating, sexy, sinful, sticky and tranquilising” (as noted in the Journal of Nutrition), it’s safe to say cacao has a bit of a hold on us.

The origins of cacao

According to research released by the University of British Columbia in 2013, humans may have been consuming cacao for as many as 5300 years. And while there are early recordings of it being used for medicinal and culinary purposes among the Mayans and Aztec peoples of Central America — where it was known as kakaw or cacahuatl — anthropologists now believe it was first used in Ecuador before spreading north through countries such as Colombia to Mexico.

In the Mayan and Aztec cultures, cacao consumption was generally reserved for men in positions of power (priests, warriors, leaders), as it was thought that the plant was too intoxicating for women and children. There are reports of kings being served large jugs of chocolate drinks before meeting with their women companions. This was an early version of tascalate, a chocolate-based maize drink that is still enjoyed in Mexico today.

Sixteenth-Century texts from Spanish ethnographers tell us that various parts of the plant were used by the Aztecs to treat everything from fever and fatigue to bowel issues and skin complaints. The Spanish coloniser Hernán Cortés introduced cacao to Europe in the 1500s and, eventually, the rest of the world.

That same century, Christopher Columbus’ crew took possession of a canoe in the Caribbean and found what appeared to be nuts inside, which were later discovered to be cacao beans used as a form of currency in Mesoamerica.

But cacao wasn’t simply used as a delicious beverage, health remedy or money; it was also used in sacred rituals. The ancient Mayans believed that it had been discovered by the gods in the mountains as part of a larger bounty of divine foods — an event that they celebrated each year with a large festival involving feathers, gift-giving and animal sacrifices made to the cacao god, Ek Chuah. It was a Swedish naturalist who, in 1753, gave us the species and genus name Theobroma (“food of the gods”) cacao.

You could say that cacao has been a bit of a fad — especially in drink form — for a good few millennia.

Plant medicine

What exactly are we talking about when we talk about cacao? It is a plant that is native to Central and South America — although the majority of today’s crops are grown in Africa. Cacao “beans” are actually not beans at all, but seeds that grow in the pods of the plant. These seeds can be ground into cocoa paste, which can then be turned into cacao solids (hello, chocolate bars), cacao powder and cacao butter. While some people use the word “cacao” to denote a higher-quality product, it actually means the same thing as “cocoa” (the word “cacao” has become more popular in recent years seeing as it’s closer to the traditional name).

Numerous studies conducted over the past couple of decades suggest that the plant has some pretty impressive benefits. Cacao is rich in fibre, protein, minerals such as calcium and magnesium and vitamins A, E, B and folic acid. According to Ramiro-Puig and Castell, writing for the British Journal of Nutrition, it’s been shown to help boost our immune system and reduce the risk of cardiovascular disease — and it contains such a potent source of phenolic antioxidants that one serve of dark chocolate delivers more antioxidants than the average American consumes in a day. Researcher Astrid Nehlig reported in 2013 that cacao appears to improve cognitive function and lower our risk of Alzheimer’s disease and stroke. In other words: the Mesoamericans were onto something.

Cacao is also one of the only foods known to contain anandamide, a cannabinoid that is sometimes referred to as the “bliss molecule” (ananda means “bliss” in Sanskrit) because of its ability to elevate mood and reduce physical pain. In a 2013 study where a group of people consumed 500mg, 250mg or 0mg of a dark chocolate drink per day, there appeared to be a correlation between cacao consumption and “calmness and contentedness”. Anandamide tends to break down quickly in the body, but cacao includes certain compounds that slow this process.

Of course, it is often processed and consumed in the form of high-sugar chocolate, which reduces some of its health benefits. But if chocolate is something you crave, there might be some solid chemical reasons behind it.

The cost of cacao

The cacao industry has been riddled with ethical issues for decades now. The biggest problems are that child labour is frequently used, that those working on the farms are underpaid (often earning less than $2 a day) and that cacao plantations can contribute to deforestation. When purchasing the products, do your research and look for ethical certifications from organisations such as the Rainforest Alliance or Fairtrade. It’s always best to purchase from companies with a demonstrated awareness and transparency around their supply chains.

Getting ceremonial

Cacao ceremonies have become popular in recent years as a way to perform rituals and cultivate mindfulness. They are often touted for their ability to help people balance their heart chakra or “open their heart”, and coupled with the mood-boosting effects of cacao, they can enable participants to better connect with others. And while it doesn’t seem as if the ancient cultures performed cacao ceremonies in this way, these modern ceremonies present an opportunity to pay homage to the plant’s sacred origins.

If you’re familiar with cacao ceremonies, you might have also heard of “ceremonial-grade” cacao. This kind is sold in a solid form — sometimes it needs to be shaved from a larger block, while other times it’s sold as smaller pieces that can be melted down. Ceremonial-grade cacao is considered to be superior to other forms of cacao (including cacao powder), as it’s been processed and heated to a lesser extent.

Of course, you don’t necessarily need to attend an organised ceremony to experience the ritual of consuming cacao: ceremonial-grade cacao is now widely available. You might spend some time each morning preparing your own cacao drink at the stove before taking a few mindful moments to enjoy it — perhaps while journalling or sitting in the garden — and reflect on the others who’ve done the same for thousands of years before you.

Jane Hone is a freelance writer and yoga teacher based on the Mornington Peninsula. She’s especially interested in how we can live slower, more inspired lives.

The post Nourishing with cacao appeared first on Being Magazine.

According to the World Economic Forum, clothing production has doubled since 2000, and the 2021 Sustainability EDIT Industry Report showed that the number of new styles released by brands was up 19 per cent from 2020. This isn’t only bad for the planet, but unhealthy for humans too. An industry focused on speed and hyper-productivity goes hand-in-hand with pressure and over-stimulation. Livia Firth, founder of creative agency Eco-Age, compares it to fast food: “After the sugar rush, it just leaves a bad taste in your mouth.”

The slow-fashion movement, on the other hand, is like a nourishing meal that leaves you feeling good in the long run. “With slow fashion, you can take a step back from the crazily fast-paced trend cycle,” says Charlotte Brownlee, team leader at Slow Fashion Australia, “and mindfully consider how to style the clothes you already own, creating a love for your wardrobe and pride for what you wear”. By consuming consciously, wearing your values and simplifying your style, you might find the “what to wear” panic subsides.

A conscious closet

A 2021 study published in Global Environmental Change found that two-thirds of Australians surveyed reported experiencing “eco-anxiety” at least some of the time — that is, intense feelings of worry and hopelessness towards climate change. Taking conscious actions can help ease fear and cultivate hope. And since fashion is the world’s second-biggest polluter after the oil industry, it’s a very good place to start.

For Anna Ho, from the sustainable-fashion Instagram account @eekkolookbook, changing her shopping habits is part of her vision for a better world. “As a mother of two children, I really try to set the norms for the next generations,” she describes, “and hopefully one day fast fashion will only be found in history books”. Before you rush to the shops, consider what you already have in your wardrobe and show gratitude for these items. When you do need something new, look into the ethics of the brand to see if it aligns with your own values.

True to you

Modern life is full of “shoulds” and “musts”, but slow fashion gives you a chance to live authentically. It allows you to define and refine your own priorities. Perhaps you’ve been meaning to save for a trip, or you want to give your hobbies more attention. Reflect on how much money and time you spend on your wardrobe and see if you can free up some space for these things instead.

If you’re someone who likes to change up their look more frequently, buying second-hand is a great option. Browse thrift stores and scour charity shops or online second-hand stores to find one-of-a-kind pieces. By discovering the colours and styles that suit you, you can escape the trend-chasing cycle and feel confident in a look that’s uniquely yours.

Simplified style

Fashion designer Vivienne Westwood advocates a “buy less, choose well, make it last” approach to shopping. This speaks to the concept of minimalism, which is a way of living only with the things you need — items that spark joy and support your purpose. Slow fashion encourages you to be intentional and eradicate external clutter, freeing up room for what truly matters to you. By stepping out of autopilot shopping habits, you can create space for calmness, clarity and compassion.

Heather Grant is a freelance feature and content writer in the wellness and sustainability niche. You’ll usually find her in a coffee shop writing, reading, or daydreaming about her next trip.

The post The mental benefits of slowing down fast fashion. appeared first on Being Magazine.

The Australian Natural Therapists Association (ANTA) is a historic, trusted association of highly skilled practitioners qualified in traditional and natural therapies. ANTA’s mission is to provide the public with best-practice health care and the highest possible standards for the conduct and safety of traditional medicine and natural therapy practitioners. Working with governments, researchers, educators, health funds, WorkCover authorities and professional organisations, ANTA represents the interests of the following modalities:

• Acupuncture
• Aromatherapy
• Ayurveda
• Chinese Herbal Medicine
• Homeopathy
• Myotherapy
• Naturopathy
• Clinical Nutrition
• Oriental Remedial Therapy
• Remedial Massage Therapy
• Shiatsu
• Western Herbal Medicine

Why join the Australian Natural Therapists Association?

Practitioners who belong to The Australian Natural Therapists Association have achieved high educational and professional standards, consistently improve their skills and knowledge and abide by a strict Code of Conduct. Membership is valuable because it recognises practitioners as qualified and legitimate within the healthcare industry. Members with health fund applicable modalities are eligible for registration with over 50 Australian private health funds.

There are many benefits of joining ANTA; including:

• Free Continuing Professional Education (CPE) points through the ANTA Member Centre
• Free access to ANTA National Seminars held around the country
• Regular eNews keeps you informed of the latest information
• Free subscription to ANTA’s The Natural Therapist Journal, published half-yearly
• Free subscription to research databases and a host of scientific resources
• Therapeutic Goods Administration (TGA) Certificate of Exemption
• Free access to ANTA’s Practitioner Directory on the ANTA website, which identifies appropriately qualified practitioners by location
• An 1800 free call number to ensure members and the public are supported by highly trained administration staff.

ANTA in the beginning

A variety of natural and traditional medicines emerged during the early 1950s as an influx of new residents into Australia saw the introduction of folk medicine, including ancient remedies that formed the basis for traditional medicines from different countries. Therapists with experience and training started forming centres in Australia to formalise categories of training and safety standards. A critical mass was emerging that increased the utilisation of safe and effective therapies, and an effort to eliminate lesser-known practices that were seen to present risks to users was established.

The Australian Natural Therapists Association was founded in 1955 and is the longest-running natural therapy association in Australia, with the founding members consulting with as many schools of thought as possible at that time. Around 1955, members agreed to form an accreditation body that was to eventually become known as the Australian Natural Therapists Association (ANTA). The formation of ANTA was based on a democratic model where a Board of Directors was formed to include a representation from each modality, which would become known as the ANTANational Council. A Constitution and Code of Professional Ethics were included as governing guidelines for the operation of the association and the safe and ethical practices of its members. ANTA has branches for all recognised modalities, led by highly qualified experts as the National Chair in the branches of Acupuncture, Ayurveda, Chinese Herbal Medicine, Multi-Modality, Myotherapy, Naturopathy, Nutritional Medicine and Remedial Massage.

Offerings at ANTA

ANTA offers Student and Graduate awards. They understands the efficacy of natural therapy and strives to do everything that can be done to encourage students to pursue careers in this field. ANTA believe that finance should not be an obstacle to studying natural therapies, so in 2006 the ANTA Student Bursary Award was created to provide financial support for anyone studying an ANTA-recognised natural therapy qualification. They have provided more than $190,000 to students since the Bursary Awards started. As a free student member, all you need to do is apply online and upload an assignment and you could win an award of $1,000 and 12 months complimentary membership upon upgrading to full practitioner membership.

ANTA sought a way to recognise the exceptional achievements of new graduates and provide them with a financial contribution. It is acknowledged that the future of natural therapy depends on graduates, with every new wave refreshing and revitalising the industry; therefore, in 2016, the ANTA Graduate Awards were created. To select award winners, our panel of experts assess the academic transcript of each candidate. They grant a total of 12 award winners who win $200 plus 12 months’ complimentary membership. To be is considered for an ANTA Graduate Award; all you need to do is apply for new graduate membership for a fee of $110.

Latest news

ANTA fulfil its obligation to those members who lost recognition of their modalities following the Australian Government’s review of ancillary therapies completed in 2019. A further review is underway to ensure accountability to all stakeholders is being observed. That review is due to deliver its outcome in 2023. ANTA’s representative is closely observing this process and providing notifications of completion for each modality as results come to hand. ANTA is working with the peak body for private health funds in Australia, making contributions and providing support to all representations made to governments through this agency.

Connect with ANTA today

T: 1800 817 577

W: anta.com.au

E: info@anta.com.au

The post Uplifting Practitioners & Natural Therapy Standards appeared first on Being Magazine.

Although I’m only halfway through the course, I’ve already implemented some of the teachings in my own life. I’m also gaining the confidence to explore the philosophies and learnings with my massage clients and yoga students, which adds an extra dimension to my sessions.

Easy online learning

Within Endeavour’s easy online learning platform, I’ve discovered the many ways in which Chinese medicine considers the body, mind and spirit as interconnected. The fundamental concept that underlies this interconnectedness is the concept of Qi (pronounced “chee”). Qi can be understood as the vital energy or life force that flows throughout the body. It is believed to animate all living beings and is responsible for maintaining health and vitality. Qi flows through energy pathways in the body known as meridians or channels. The balance and free flow of Qi are essential for optimal physical, mental and emotional wellbeing.

I’ve learnt that Chinese medicine addresses health issues by looking at the whole person rather than just focusing on specific symptoms. Throughout each module of this course, I can see the strong emphasis on the importance of maintaining balance and harmony within the body to achieve optimal health.

The course also takes an in-depth look at Chinese medicine anatomy and physiology, an area I am deeply passionate about. In The Body and Qi module,

I discovered the core principles of anatomy in Chinese medicine: Yin, Yang and the Five Elements theory, internal organ theory and channel theory. I’ve learnt about the pathogens and the seven emotions.

I am also enjoying the Herbal Medicine and Chinese Dietetics module, which has inspired me to seek out a qualified Chinese medicine practitioner. Through this in-depth module, I’ve learnt about Chinese herbs and their ability to tonify, harmonise and cleanse the body. Chinese medicine places great emphasis on the role of nutrition in maintaining health. Dietetics involves using specific foods and culinary techniques to address imbalances and support the body’s healing process. Foods are classified based on their energetic properties and their effects on the body. Dietary recommendations are personalised to suit the individual’s constitution and health condition.

With questions, project work, comprehensive assessments and an interactive Learning Journal to track my progress, the Introduction to Chinese Medicine: ancient holistic healing course is thorough, fascinating and very user-friendly. It really does set you up for a successful learning environment. I’m looking forward to exploring the following course objectives:

Course objectives

• Identify and discuss the components
• of Chinese medicine as a whole medical system
• Understand foundational concepts such as Qi, Blood, Yin/Yang and Five Elements and their relationship to Chinese medicine, diagnosis and treatment.
• Apply basic principles to understanding individuals and their strengths and disharmonies from a Chinese medicine point of view.
• Describe the application of the range of Chinese medicine therapeutic methods and their uses.
• Develop awareness of the considerations facing Chinese medicine in the Australian and international contexts regarding regulation and as a traditional medicine that has been exported to other cultures.

Endeavour Short Courses have really thought of everything when it comes to successfully delivering this online course. Their intuitive, industry-leading learning platform gives me the flexibility to study entirely online, in my own time and at my own pace. As a busy working mum, studying online suits my lifestyle very well … that little pause I thought I had was quickly absorbed by deadlines, toddler sickness and visitors. Thankfully, I have the tools and techniques of Traditional Chinese Medicine to keep me feeling grounded, balanced and at ease.

For more information visit endeavourshortcourses.edu.au

The post Discovering Traditional Chinese Medicine appeared first on Being Magazine.

Recently, I was working on a project with a friend and kept finding myself frustrated and triggered by her assertiveness. This trait is not something I would typically relate to in my own character, but as I was contemplating my frustration, I remembered a conversation I’d had with a colleague years before. He had described me as being assertive and knowing what
I want, which had taken me by surprise. More recently, I took a personality test that placed me in the moderately high category for assertiveness. It said, “Moderately assertive people are more ‘take charge’ types. They put their own opinions forward and are somewhat likely to dominate and control social situations.” Despite my former certainty of my placid and
non-confrontational tendencies, this did ring true.

The highly influential psychoanalyst Carl Jung said that the aspects of peoples’ personalities that we find challenging are often the things we don’t like about ourselves, but we hide these traits from conscious view because they’re so challenging to accept.

In a world that values perfectionism, we bury and deny the shadowy aspects of ourselves in favour of filters and grids that highlight our best angles, comparing ourselves to the beautiful people who never yell at their children, never skip the dishes in favour of a late-night chocolate binge and, of course, never have negative thoughts or emotions.

While Carl tells us it’s essential to confront the negative aspects of our humanity in order to grow and evolve, eastern philosophies such as Buddhism invite us to learn to accept all facets of ourselves. They remind us that personal growth isn’t always about spiritual bypassing, following your bliss and doing what makes you happy. Often, it involves a deep dive into the dirt. But these dark places can lead us to understanding, acceptance and psychological and spiritual evolution.

The shadow self

Carl was a Swiss psychiatrist and psychoanalyst who died in the early 1960s, but is still highly influential today. One of his central philosophies focused on the concept of the “shadow self”. Carl believed that the pathway to a full life was the understanding and embodiment of our dark sides. He famously said, “I’d rather be whole than good.” For Carl, our goal as human beings should be completeness, not perfection.

By repressing certain parts of ourselves, we lose the potential for growth. Being a decent, moral person, Carl believed, is not about the absence of animalistic and evil desires, but the ability to observe, harness and control these natural elements of our humanity.

Recognising these primal traits can be difficult. Once we delve into the monstrous aspects of ourselves, we might begin to understand the most heinous acts, which can bring up all sorts of uncomfortable feelings that we’d rather not confront. However, Carl explained that “one does not become enlightened by imagining figures of light, but by making the darkness conscious” and that “by not being aware of having a shadow, you declare a part of your personality to be non-existent … if you get rid of qualities you don’t like by denying them … your devils will grow fatter and fatter”.

Instead of denying and repressing these darker sides of ourselves, we can look at them and realise that they have their place. Our aggression, when not properly harnessed, can be dangerous, but when directed in a healthy way, it can be the catalyst for asserting ourselves and having healthy boundaries. True morality, for Carl, is not being superhuman, but recognising the monster within and being able to direct it in a healthy way.
Philosopher Alan Watts put it beautifully when he explained that in the whole scheme of life there must be a shadow, because without the shadow we can’t have the substance. A holy person, he said, is one who has reconciled their opposites and is open about the back side of their embroidery. Everybody has an element of duplicity and to deny this is dishonest.

Cultivating compassion

We see similar sentiments in yoga and other eastern philosophies. Satya is the yogic philosophy of truthfulness and, for the yogis, an essential element in our spiritual growth. By denying our dark sides, we are not being honest with ourselves, which is to see and acknowledge all facets of our being.
Buddhist philosophy speaks to the importance of having compassion for the self and for others. When teaching Buddhist-inspired loving-kindness (metta) meditations in my yoga classes, I ask students to first invite in a sense of loving kindness and compassion for themselves, and then gradually move to other people in their lives, including those who have irritated or wronged them.

This can strengthen our capacity for compassion and be deeply healing.
Unless we learn to accept our own shadows, how can we accept the shadows of others? How can we love and accept our friends and our family? How can we allow our children to feel accepted and held exactly as they are, in all their devilishness? Carl said, “We cannot change anything unless we accept it. Condemnation does not liberate, it oppresses.” We must, he believed, have kindness for ourselves, and learn to “love the enemy in our own heart”.

What I love about this philosophy, and what is at its core, is that you don’t need to be perfect to be whole. You can be dark and murky in your humanness — it’s all about how you respond. This is something that is reflected in many yogic philosophies and practices.

Yoga can be a wonderful opportunity to turn inwards and observe our shadows. According to yin yoga teacher Jody Vassallo, “Yin teaches students to develop an inward gaze. It begins with noticing the movement of the breath, sensations in the body and the wandering puppy mind. As students become comfortable with stillness in their yin practice, they find themselves becoming more conscious of their shadow behaviours, their words and their choices. Over time, the desire to escape oneself diminishes and the intention to know and accept one’s true self expands.”

When you’re in a challenging yoga pose, your teacher instructs you to focus, breathe and choose to respond in a kind and gentle way. This is like seeing our shadow. We say to our shadow, “I see you, I accept you, and I choose to steer you in a positive direction.” For Carl, and many philosophers before and after, the strength that you develop in integrating your shadow is the best guarantee of peace.

Journalling prompts for integrating your shadow

• What are the best and worst personality traits of your parents? Do you see them within yourself?
• When are you hardest on yourself? Why?
• What emotions do you tend to avoid? What would happen if you allowed yourself to feel these emotions?
• How do you respond to
• constructive criticism?
• What traits in others do you find
• most challenging?
• What is the most hurtful way someone could describe you? Why?
• How do you find compassion and forgiveness for others, and how can you translate this to your relationship with yourself?
• How might repressed traits be holding you back from living your fullest life?

The post Exploring your shadow appeared first on Being Magazine.

“Rest begins with the prefix re- because it requires us to go back to a prior state. It is a second chance. It’s an opportunity to put back in order anything that has shifted out of alignment.” — Dr Saundra Dalton-Smith

“Unprecedented times” is what we called it when our container of familiarity shifted dramatically two years ago. These times brought a high level of discomfort and fatigue that continues to this day. But truth be told, we had been getting by on a rest deficit long before then.

So, when a friend forwarded me a quiz about finding out what type of rest you need, I dismissed it; rest didn’t quite feel like the answer to my problem, which was fatigue mixed with restlessness mixed with apathy.
New labels for it kept surfacing — surge-capacity depletion, languishing, burnout — but a way out of “it” was still eluding us. Getting some rest, at least as I understood it then, didn’t quite seem like enough.

Still, in a bout of procrastination, I took the quiz. I found out I was really low on emotional rest, with creative and mental rest close seconds. I was intrigued, but I didn’t know what any of it meant.

US physician Saundra Dalton-Smith, the creator of the rest quiz and author of Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity, researched the roots of the symptoms many of us have been experiencing.

The seven types of rest

Generally, when someone says they need rest, they often mean the sleeping kind. Research from the Sleep Foundation revealed that sleep problems affect 33-45 per cent of Australian adults. But once we’ve done all the recommended sleep hygiene things, we often still can’t sleep, and when we do, we sometimes wake up even more tired. That’s probably because rest, as Saundra quickly realised, is much more than sleep.

According to her research, we need seven different types of rest — physical, mental, emotional, spiritual, social, sensory and creative — which explains why trying to get adequate rest by sleeping might not be quite enough.

Physical rest

• Signs you might have a physical
• rest deficiency:
• You lack energy to do the things you normally do.
• You feel tired but can’t seem to fall asleep.
• You often get colds and sore muscles.
• You rely on substances to give you more energy (caffeine, energy bars, sugar) or more rest (alcohol, pills, comfort foods).

Physical rest, Saundra explains, is a biological need. In stillness, the body’s ability to heal itself is activated. In stillness we can also listen to what our body is trying to communicate to us.

But stillness is only half the story. The author suggests we start by inviting in awareness and paying attention to what areas of our bodies are carrying the most stress.

Physical rest can come to us in passive and active forms. When we sleep or nap, we are passively resting. Stretching, breathing exercises, walks and hot baths are all very effective ways of releasing muscle tension and restoring calm in the body — actively.

A study from the University of Georgia found that light physical exercise three times a week has led to participants feeling more energised after six weeks. So, instead of reaching for our afternoon pick-me-up of choice, light exercise may replenish our bodies’ physical stores instead. The author suggests reflecting on the activities that leave us feeling energised and invigorated, and experimenting with what creates “a deeper level of restfulness, peace and wellbeing”.

Mental rest

• You might be suffering from a mental rest deficit if:
• You feel as if you can’t keep up mentally with your to-do list.
• You feel irritated when you think about your day.
• You feel drowsy during the day.
• You snap at your family and co-workers about small things.

Social media, worrying news, regret about things we did or didn’t do, they all infuse our minds with negativity and make for a busy, loaded environment. Mental rest is about letting go of some of those thoughts that don’t help us, or as Saundra suggests, “the life-changing power of tidying up your mind”. And that requires daily commitment. It can be helpful to schedule time blocks for activities that drain our mental energy, such as emails, catching up on news, doing admin tasks, engaging in social media etc, so that we are limiting recurring fluctuations in our think tank.

Meditating can also help us still the mind and stop the deluge of thoughts, and so can creating a mental sanctuary — a sacred place for our minds to rest.

“Your brain and neurons are wired to fight for your life. They are on alert daily, looking for potential dangers. Mental rest will require your mind to let down its guard,” writes Saundra.

Emotional rest

• An emotional rest deficit might look something like this:
• You have a tendency to focus on your failures and flaws.
• You experience self-doubt and insecurity, which prevent you from trying new things.
• You worry excessively about all kinds of situations.

We use our emotional capacities every day — by offering sympathy to a friend, by comforting a crying toddler, by encouraging a colleague. Not only that, but we adapt our behaviour for each situation, environment or person. We are in constant emotional giving mode.

Emotional rest happens when we no longer feel the need to perform or meet external expectations. To get our emotional capacities back to a healthy balance, we need to regularly return to a place where we can be our full selves, without shame, guilt or pressure to be otherwise. Saundra invites us to cultivate awareness in situations and around people where we feel free to be our most authentic selves.

Spiritual rest

• You might be experiencing a spiritual rest deficit if:
• You feel decreased satisfaction and sense of accomplishment.
• You lack energy and motivation.
• You feel numb and apathetic.

Spiritual rest might look different for each of us, but one thing is certain: we all need a sanctuary — a safe place where protection and comfort are guaranteed. Prayer, in whatever form that might take, has been identified (in separate studies conducted at Duke, Dartmouth and Yale universities) as a common practice in people who get sick or depressed less often.

Saundra suggests that activities such as journalling, meditation or prayer
can have a restful effect on our minds and consciousness.

Social rest

• Signs you might be low on social rest include:
• You feel lonely and detached.
• You find it hard to maintain close relationships or make friends.
• You prefer online relationships over face-to-face relationships.

Studies show that people with strong relationships live longer, cope with stress better and are overall healthier and happier. So our social support system is not just nice to have, but a quantifiable contributor to our wellbeing and longevity. Hence why restoring that social deficit matters a lot.

The good news is that small, everyday gestures such as a colleague remembering it’s our birthday, our partner kissing us hello or a friend getting our joke can help us de-stress and infuse us with a sense of belonging.

Sensory rest

• Signs you might be experiencing
• a sensory rest deficit:
• You have a sensitivity to loud sounds.
• You experience blurry vision and/or eye pressure, fatigue or strain.
• You struggle to enjoy simple, natural foods.

Our senses work together to notify our brains of what is going on around us. They help keep us safe by warning us of danger. But when our brain is overcome with too much sensory input, it can become incapable of effectively processing information, which stresses our body and our mind.

Our bodies crave a reprieve from the sensory overload our five senses put on us. We can give it that by depriving one or more of our senses of the experience of the physical world for short periods. Our work and daily habits make us more susceptible to certain kinds of sensory overload. But many of us can relate to the strain facing a screen for most of the day. So going outside and looking up at the sky is a simple way of changing perspectives and giving our visual senses some rest.

Creative rest

• You could be experiencing creative rest deficit if:
• You talk yourself out of self-care as if you don’t deserve it.
• You make choices that sabotage
• your happiness.
• You rarely feel your work is of value or that others appreciate your contributions.

Saundra describes this as the kind of rest that we might find when immersed in what we consider beauty (aka beauty rest).

Creative rest is not necessarily about practising creativity. In fact, we don’t need to create anything to replenish our creative bucket. Creative rest happens when we wonder, when we get curious, when we’re in awe. The subject can be anything from artistic expressions such as poetry, paintings or music, to the natural landscape.

“Creative rest lets you focus on your basic need for wonder. It’s allowing white space in your life and giving room for your creativity to show up,” says Saundra.

Now, when I reflect back on my initial dismissal of considering rest as a possible answer, I realise that the prospect of rest was daunting and I was perhaps hoping for an easier one. Saundra summarises it well: “Hollowing out space for rest is work. It means saying no. It means having limits with ourselves. It means having limits with others. It takes courage to rest in the midst of an outcome-driven society.”

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Your mental state can have a profound influence on your physical health. Unfortunately, stress is a constant issue for many people due to the current pace of life. You are continuously processing information from various sources and may find yourself frequently rushing and striving to get everything done. As a result, you may not be providing your mind and body with adequate time to rest.

Your body responds to overwhelming stimulus by activating the sympathetic nervous system. Stress activates your amygdala, which is the part of the limbic system that acts as your brain’s threat radar. This triggers the fight-or-flight response, which involves a sequence of hormonal and physiological reactions that affect your heart rate, blood chemistry and immune system.

Long-term stress can leave your body in a hypervigilant state. When your sympathetic nervous system is constantly activated, your body spends less time in the rest-and-digest state that is governed by the parasympathetic nervous system. Chronically raised stress hormones can negatively impact brain function and gut health, and lead to inflammation and a range of health conditions.

Mind-body practices

Fortunately, there are many mind-body practices that can build your resilience to stress, calm your nervous system and strengthen your immune response. Mind-body practices focus on the relationship between mind, body and behaviour and the effect on your overall wellbeing.

The first step in strengthening the mind-body connection is to spend time mindfully observing your thoughts, physical symptoms and reactions. By listening to your body and understanding when your sympathetic nervous system is triggered, you can employ simple practices to slow down your breathing, reduce the cascade of stress hormones and, in time, reverse the negative effects on your immune health.

Practising mindfulness

There is truth in the saying “we are what we think”. Thoughts lead to feelings and feelings lead to behaviours. Your thought patterns not only govern your behaviour, they also have a significant influence on your stress response. During challenging times, it’s common to experience fear and anxiety about future events. Catastrophising is a type of distorted thinking that involves conjuring up the worst possible scenario. Unhelpful or distorted thinking leads to distorted feelings that may trigger stress and anxiety. Mindfulness teaches us to focus on the present moment, using the breath as an anchor. With each breath, remind yourself that you are safe, right here, right now, in this moment.

Breathwork

Deep-belly breathing calms the nervous system and reduces stress levels by switching off the fight-or-flight response. When you breathe deeply into your belly so that your diaphragm contracts, you increase the amount of oxygen that enters your body. Increased oxygen levels mean your heart doesn’t need to pump as fast. As you continue to breathe deeply, your heart rate and stress hormone levels reduce.

Meditation

Countless research studies have validated the health benefits of meditation. The relaxation response that is achieved through meditation may be the main mechanism for increased immune activity, however studies have also measured increases in various white blood cells and reduced inflammatory markers.

Visualisation, or guided imagery, is a form of mediation that harnesses the mind-body connection. Just as negative thoughts can trigger a physiological stress response within your body, visualisation can influence chemical messages that reduce stress hormones and stimulate the immune response.
Guided imagery for immune health can be found on meditation apps such as Insight Timer. They can range from focusing specifically on increasing immune-cell activity to visualising healing light entering your body.
Food as medicine

A food-as-medicine approach to healthy eating can have a significant influence on immune health. Zinc and vitamin C are important nutrients for immune function and can be obtained from a diet that is high in vegetables, fruit and wholefoods. Zinc can be obtained from foods including oysters, pumpkin seeds and broccoli. Red capsicum, kiwi fruit and citrus fruits are high in vitamin C.

Vitamin D’s role in immune function is also well documented. Around 10-15 minutes of daily sunshine exposure is required for adequate vitamin D levels, and supplementation is often recommended during winter months or in colder climates.

Eating a wholefoods diet that contains a diverse range of plant food also supports immunity by controlling inflammation and promoting a healthy gut microbiome. Supporting the health of your gut is integral to immune function, as this is where a significant amount of your lymphatic tissue is contained.

Movement

Moderate-to-low-intensity exercise is effective in calming the nervous system while increasing blood and lymphatic circulation. Slow, deliberate, meditative movements bring awareness back to the body, thereby increasing the connection with the mind. Consider yoga, tai chi and walking meditation.

Laughter Yoga

Laughter is an evidence-based therapy for stress reduction and immune support. Studies into humour and laughter demonstrate that by activating neural pathways that generate positive emotions, laughter can lower your physical and emotional response to stress.

I recently had the pleasure of attending a laughter class with Laughter Yoga Australia. The instructor took us through exercises designed to mimic the natural physical response of laughter. The forced laughter (“ha ha ha, ho ho ho”) and self-conscious giggles soon turned to authentic laughter. The positive, relaxed feeling I had at the end of the session stayed with me for the rest of the day.

Cold-water therapy

Over the past few years there has been a great deal of interest in cold-water therapy as a tool for nervous system regulation. Studies show that regular exposure to cold water for short periods of time builds resilience by teaching your body to better handle stressors.

As a person prone to anxiety and overwhelm, I have been working on increasing my resilience to stress. After reading about the Wim Hof Method, I introduced cold-water therapy into my routine. After two months of daily three–five-minute cold showers, I am more energised and alert, and feel like I am gaining greater control over my stress response.

Restorative sleep

Deep, restorative sleep is essential to immune health. Your body’s processes slow down during sleep, providing your immune system with more energy to fight infection. Your cells undergo repair processes, and your brain removes waste while you are sleeping. Studies have shown inflammatory markers to be higher in people who are not getting enough sleep.
Sleep hygiene practices such as reducing blue light exposure, winding down prior to bedtime, regular exercise and stress relief can all contribute to improving the quality of your sleep.

Integrative therapies

For deeper work, there is a range of mind-body practices you can undertake with trained professionals. These include modalities such as hypnosis, biofeedback, neuro-linguistic programming and certain psychological therapies. Different mind-body practices work for different people, and it can be useful to trial different modalities to discover what you connect with and get the best response from.

For me, nutrition, sleep, movement and meditation are fundamental in supporting my wellbeing. Over the past two years, I have also explored Laughter Yoga, cold-water therapy and had regular sessions with a psychologist. I have noticed a significant reduction in my stress response since early 2020. I pla to continue to explore more of the tools and techniques available to assist in regulating my nervous system and strengthening my immune response.

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Each season brings with it a new energy, climate and food group for us to enjoy. Winter is a powerful time to recharge, reconnect and deeply nourish ourselves on all levels. As humans, we are designed to thrive in the area we inhabit, which is why eating local food is so important for our health. Our bodies attune to the change of seasons that we are accustomed to and can use that to function optimally. The seasons move in cycles — cycles that our bodies are designed to embrace in order to thrive. In the modern world, we’ve lost touch with seasonal living and expect that we can get avocadoes and mangoes year-round and walk around in shorts every day. Of course, all of this depends on where you live, where you grew up and the climate you are subject to, but for most people, there is a shift in seasons, even if it’s subtle.

Our lack of connection to nature and lack of understanding of the seasons can contribute to our overall health. I learned first-hand that an endless summer can burn your energy, adrenals and leave you feeling depleted. Our bodies need the rest and recuperation that winter brings. This is because we are nature; we aren’t separate from it. When we can learn to live in sync with our environment, just as our ancestors did, we can experience a greater sense of flow, connection, balance and overall wellbeing.

As winter begins to set in here in the southern hemisphere, there are a few ways that we can learn to understand the season and work with it to harness the powerful healing and rejuvenation available to us during this time.

Leaning into rest and reflection

According to Chinese Medicine doctor Abbie Cloherty, winter is a time of going within: “As a season, it’s a time of reflection and rejuvenation. Hibernation of all of the systems in the body, from both a physical and mental perspective.” Chinese Medicine places a big emphasis on the organ body, and the kidneys are the key focus of nourishment in winter. The kidneys are a vital organ for generating your life force. They are represented by the water element and darkness. They need the darkness of winter to hibernate, rest, reflect and repair in order to be able to fill themselves up to produce enough energy to sustain you throughout summer. What I was experiencing through my endless summer was some serious kidney depletion, as they were constantly “on” and never given a proper chance to rest — like a bear skipping hibernation.

Chinese Medicine also teaches us that from an energetic perspective, rest is the key to creation. If you don’t rest, you cannot rise. According to Abbie, “If you don’t take space and time to reflect, rest and rejuvenate, you cannot create.” This is echoed through the ancient Indian texts The Vedas, which talk about creation energy being a part of a cycle. This cycle is seen as creation, maintenance and destruction. We move through each of these cycles regularly, however, we can apply them to winter and see it as a time to rest, go within and observe what it is we need to maintain and what’s no longer relevant to our evolution and thus can be destroyed (or let go of, to be less dramatic). By embracing the slow and inward energy of winter, we can allow space for our cortisol and adrenaline levels to drop and the body and mind to relax. This creates the perfect environment for us to connect to our inner compass and find what truly feels in alignment for us to then be able to use the energy of summer to create.

Living and eating seasonally

The practices within Ayurveda, the sister science of yoga, echo that of Traditional Chinese Medicine. Ayurveda teaches us that winter is a time of hibernation and inward connection. It’s said that the digestive fire, agni, is stronger in winter in order to help keep the body warm, which means it becomes easier to digest heavier meals. According to Ayurvedic practitioner Dylan Smith of Vital Veda, “If you are going to eat heavier foods, winter is the time to do it as the digestive fire is at its strongest. You’ll also notice you want to eat more.”

There’s a reason why slow-cooked stews and curries are at the top of most peoples’ comfort-food lists. These heavier meals help support our bodies to refuel during the winter months and support our increased appetite and desire for soul food. Adding ghee to your food is another way to avoid the “dryness” that winter can bring. According to Dylan, “It’s important to mitigate the dryness that comes with the winter months with oils such as ghee in your food, and daily practices such as abhyanga (an oil-based self-massage).” These simple practices help our bodies to mitigate the harshness of the winter climate so that we can remain in balance.

Living and eating seasonally is one of the most simple yet effective ways to optimise your health. Get in touch with what grows in your area at different times of the year. If you don’t see bananas growing on the trees around you, perhaps it’s best to skip the banana smoothie in favour of a locally grown alternative. When we do this on a physical level, we open up a portal of possibilities for our bodies to tap into the energetic aspect of the season so that we can live in alignment with our truest essence and remember that we are nature.

Tips on supporting your wellbeing during winter

• Always keep your feet warm. According to Abbie, the kidney channel runs up the inside of your legs, so it’s incredibly important to keep your feet and legs warm. Think socks, long pants and warm foot baths. You can take it up a level and add some magnesium to your bath.
• Be wary of the wind! Wear a scarf and keep your neck warm.
• Mitigate dryness with oils such as
• ghee or doing the Ayurvedic practice of abhyanga (self-massage).
• Eat seasonally. Notice what’s available in your area, and eat that. We are not supposed to eat the exact same produce year-round.
• Set aside time to meditate and reflect. Use the energy of this time to slow down, rest and reconnect with yourself.
• Begin a journalling practice to connect deeper to your inner desires, and allow your inner compass to guide you.

The post Embracing The Change Of Season appeared first on Being Magazine.

It was just after 9am and I’d rushed to the pathologist, dismayed that despite only being open for a few minutes, there were already several people waiting. I took a number and joined the queue, glancing back at the car where my partner and our two-week-old daughter were waiting. How long would it take until she woke up, crying for a feed? It was the first time we had left the house with her and I was feeling anxious.

The woman ahead of me noticed my nervousness and struck up a conversation. On hearing that I had a newborn waiting for me, she handed me her queue number, telling me to take her place. Perhaps it only saved me five minutes, but it was the kindness of a stranger that really made a difference to my day.

Noticing acts of kindness

Think about how quickly we remember and ruminate on the inconvenience or rudeness of strangers. That car that cut you off at the lights, the person that barrelled past you on a crowded footpath. Maybe you were berated by a customer at work, yelled at from a passing car, on the receiving end of snarky comments online. These incidents can dampen our mood and anger us at the injustice, as we complain to those around us of how we were wronged.

Now, recall that warm smile of a passer-by, or that random act of kindness, such as having your coffee paid for by the person before you. That time you were complimented on your outfit or came across a basket of free produce left outside someone’s garden. It could be as simple as someone holding the lift door open for you as you race in, or helping you reach a grocery item on a high shelf in the supermarket.

Changing our mindset

Even though kindness is universal, it can still be unexpected and even make us suspicious, explains psychologist Dr Marny Lishman. “In a world that seems to be chaotic at times, and when we see in the media the negative side of humankind, we seem to be conditioned to predict the worst in strangers,” she says.

“Someone being kind to us in a way that is not reciprocal can feel nice but oddly strange at the same time,” says Marny. “But once we realise it was for altruistic reasons, then it can really make our day.”

Having a positive impact

When you’re on the receiving end of kindness, in turn you’ll be motivated to be kind to others. But you don’t have to wait to pay it forward, and you also don’t need a special opportunity to do so.

“There are so many touchpoints throughout the day where we can be kind to others,” says Marny. “We just need to consciously have that intention, otherwise we might get too busy and forget. It doesn’t have to be grand gestures; just small moments of kindness that can make a big difference.”
I’m unsure if the lady who handed me her queue number would even remember the interaction, and I wouldn’t recognise her if we met again. But that small act not only brought me out of overwhelm, it also was a reminder that people can be kind and generous without expecting anything back. From the tiniest of gestures, kindness from a stranger can challenge a negative worldview and help us feel more connected to those around us; a feeling to lean into during these uncertain times.

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